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Shoulders · Dumbbell
Dumbbell Kneeling Arnold Press
Dumbbell Kneeling Arnold Press is a beginner compound strength exercise that works the delts (shoulders), with the triceps assisting. It needs a dumbbell. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Anterior Deltoids
Secondary muscles
- Triceps · Triceps Brachii
- Shoulders · Lateral Deltoids
How to do Dumbbell Kneeling Arnold Press
- Begin by kneeling on the floor with your knees shoulder-width apart. Hold a dumbbell in each hand at shoulder height with your palms facing your body and your elbows bent and facing down.
- Rotate your palms forward as you press the dumbbells overhead until your arms are fully extended.
- Reverse the motion, lowering the dumbbells back to shoulder height while rotating your palms back towards your body.
- Repeat for the desired number of repetitions, maintaining control throughout the movement.
Form tips
- Avoid arching your back; keep your spine neutral.
- Keep your movements smooth and controlled to avoid using momentum.
- Focus on maintaining the alignment of your elbows and wrists throughout the exercise.
Dumbbell Kneeling Arnold Press alternatives
More delts exercises
Dumbbell Kneeling Arnold Press FAQ
What muscles does Dumbbell Kneeling Arnold Press work?
Dumbbell Kneeling Arnold Press mainly works the delts in the shoulders (Anterior Deltoids). The triceps work as secondary muscles.
What equipment do you need for Dumbbell Kneeling Arnold Press?
You need a dumbbell.
How many sets and reps of Dumbbell Kneeling Arnold Press should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Kneeling Arnold Press good for beginners?
Yes. Dumbbell Kneeling Arnold Press is rated beginner, so it's a sound choice while you learn to train the delts.
How many calories does Dumbbell Kneeling Arnold Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Kneeling Arnold Press?
Other exercises for the delts include Arnold Press Cable Resistance Band Standing, Landmine Kneeling Overhead Press, Kettlebell Half Kneeling Shoulder Press and Kettlebell Kneeling One Arm Shoulder Press.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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